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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, May 3, 2017

Deadlift - The Only All Muscle Exercise

Deadlift is one of the three most important exercises (other two are squat and bench press). Many are afraid to do the deadlift because it can hurt your back badly. Yes, that is right, but only if you perform it with wrong technique or inadequate weights. Deadlift is an easy-to-understand exercise, but even if you have mastered it, you should perform it with caution and full awareness. In this article – technique and basics.

Deadlift is the only exercise in which all muscles are working at the same time! This exercise is a great testostosterone booster and it really helps to gain weight! Deadlift is great, but only when correctly performed. So the main muscles worked – quadriceps and lower back muscles. The beautiness of deadlift is that it not only develops the target muscles but helps to get bigger and stronger in general! This means that deadlift can even help you bench more! So deadlift folks - DEADLIFT.

At the beginning, read through the squat article because I want you to think of deadlift as a squat! Place a bar with light weight plates on the ground in front of you. Feet – shoulder width. Place your hand on the bar so that you could stand up with the weight easily – nothing should bother you. Hold your feet flat on ground, slightly band you knees, but keep your back straight in process (the most important thing in deadlift). Use reverse grip to hold the bar easier. Look forward ( or slightly up ) when lifting – this will help to keep your back straight. Do not bounce the weights on ground and lift slowly and concentrated – this is not some kind of sprint distance.. this is powerlifting! Stay sharp and concentrated and you will succeed.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.